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When we are stressed, we all have different ways of dealing with the problem. Emotional eating is a coping mechanism for dealing with stress, but it often leads to weight gain. Here are some ways that you can overcome emotional eating and lose weight.
Comfort foods are so called because they feed some longing within us. Did you know that endorphins are released when you eat good food, just like when you exercise? In the case of food, it is usually high in fat or calories or both. Food is often a way to cope with stress.
Emotional eating involves using food to soothe hurts and other conflicts. Unfortunately it often leads to a new set of problems in your life. If you want to lose weight but emotional eating and comfort foods are a problem, here are some smart ways to help.
* Phone a friend – This is not a game show but it still works. Have a friend who you trust on standby to talk to you when you need an ear. In a stressful situation, picking up the phone is easier than trying to lose an extra five pounds after munching down on unhealthy snacks.
* Take a deep breath – You’d be surprised how much better things look when your brain gets a little extra oxygen. Your thinking becomes clearer so you can work through to a rational solution to your dilemma.
* Exercise – Get moving to stop emotional eating. Exercise lowers your stress levels, increases oxygen levels and also increases your health. Endorphins are released to give you a natural high and a mood boost.
* Remove the offending food from your home – You can’t eat what you can’t find. Don’t set yourself up for failure. Only keep healthy snacks around so while you munch a little and get your head together, you won’t ruin your waistline.
* Carry snacks with you – We aren’t often hungry when we eat emotionally, but if we are, we are more likely to eat something high in fat. Keeping snacks with you ensures that you reduce your hunger.
* Brush your teeth – You may have already brushed them once, but brushing them again can take away your craving for that candy bar or that macaroni and cheese. It is a small thing that really works.
* Drink water – When your belly is full of water you won’t think about food. Staying hydrated is also good for your overall health.
* Think before you eat – Before you pick up that first gooey bite of fattening food, think about why you are upset in the first place. Maybe you are overreacting. If you are, find a way to calm yourself. Be in the moment so you don’t mindlessly eat.
Are you struggling with eating comfort foods? It could be a sign you are an emotional stress eater. Use the above tips to help reduce your reliance on them.
Posted 3 days, 17 hours ago at 2:39 pm. Add a comment
We working moms have a lot to do. Not only do we spend at least eight hours a day working outside of the home, we also have to take care of our home and children.
It’s no wonder we can sometimes find ourselves out of shape. We don’t always have time to take care of ourselves.
Experts will tell you to of the advantages of taking care of yourself, however. Following are working mother’s fitness tips which can help you.
Even if you don’t think you have a lot of time, there’s still much you can do to get in better shape. In fact, some experts are saying that rather than spending hours working out, it is better to exercise twenty minutes three times a week. Do you have twenty minutes you can spare? If your day is full, making time for those twenty minutes could be the most important part of your day.
Before going any further, remember it’s important to take care of yourself. If you don’t take care of your own needs, including getting fit and healthy, you won’t feel well enough to do the things you need to do. Give yourself permission to do what’s best for you. Devoting time to your own health will benefit everyone involved: you, your family and your boss.
Make fitness a priority. Put your twenty minute exercise time on your calendar in the same way you would any other appointment. Instead of going to lunch three days a week with your friends or co-workers, take those days to walk during your lunch break. You can still eat a light lunch, spend twenty minutes walking, and then get back to work. Enlist your friends to join you and you could all feel better.
Get your family involved. Exercising as a family can do more than make you feel healthier. It can allow you time to reconnect when everyone has a busy schedule. Take a walk after dinner or ride bicycles. Does your family have a pool? Swimming is great exercise and can be so much fun.
It may have been a long time since you’ve done any exercising. Start out slow so you don’t injure yourself. Pace yourself and then work yourself up to twenty minutes of exercise. You can do some research to determine what your exercising heart rate should be to get the most benefit for the activity you’ve chosen.
Perhaps you are too busy even to take twenty minutes out of your day three times a week. Maybe your family is too busy as well. Why not sit down as a family and write down everything everyone does? Give everyone a color and create a calendar with everyone’s appointments or obligations for every day of the week. If you look at your calendar and there aren’t any down times except for when you sleep, it may be time to think about having everyone cut back a little.
Determine which activities are absolutely necessary. This would be going to school for children and going to work for working adults. Those are non-negotiable. You may also include regular religious services if your family attends them, medical and business appointments, as well as physically purchasing groceries so the family can eat.
Decide which activities can be cancelled so you can all take time to take care of yourselves, especially the working mom. If your family can cut out some activities, you might actually have twenty minutes three times a week to devote to getting fit.
Posted 1 week, 6 days ago at 2:34 pm. Add a comment
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Posted 3 weeks, 2 days ago at 10:09 am. Add a comment
More than thirty years ago, Callan Pinckney created an exercise program that was quite unique for the time. She duly named it Callanetics.
Unlike Pilates and other low-impact exercises, Callanetics incorporates precision-like movements that focus on specific groups of muscles. These movements are small yet powerful, and they serve to shape and tone as well as strengthen and promote flexibility.
In essence, the working of the muscles in a precise fashion increases the metabolism and helps to burn calories more effectively than most other exercise programs. In fact, because Callanetics exercises reshape the body, the ability to lose inches is realized. No matter what age you are, you can benefit from these non-impact exercises.
Due to the fact that the exercises are performed in a slow and methodical manner, the range through which you attain results is higher than the more traditional exercise routines available today.
Moreover, there is no equipment used except for the body which acts as the resistant force. Callanetics also claims to offer better co-ordination, awareness of your body, and balance.
While Callanetics is not directly associated with weight loss, their new CardioCallanetics program is. It has been designed to burn fat using a much slower range of exercises that require more muscles to become engaged in the motion process.
In order to lose weight, it is required that your caloric intake decreases in direct proportion to the calories you burn during this exercise program.
Utilizing this exercise program at least three days a week could yield significant results. Moreover, these exercises can not only be done at home, but anywhere you like.
What is so unique about this program is that it incorporates a meditative component that allows the body to relax, thus preparing the body to become more receptive to the exercises at hand.
You might enjoy:
DVD: Callanetics: 10 Years Younger in 10 Hours
Callanetics was introduced in the 80s by Callan Pinckney. It is a no-impact exercise regime that helps to reshape and tone all major muscle groups by using tiny but very powerful movements. These movements require more muscle fibers to be used which results in quicker toning. By warming, working and stretching each muscle group, you can increase flexibility, strength and endurance.
The DVD: Callanetics 10 Years Younger in 10 Hours is the original exercise program that was released in the 80s. It involves lots of stretching while protecting the spine and the back. Callanestics can be used by anyone no matter what age. Part of a healthy lifestyle, it improves your general feeling of well-being while giving you a firmer and younger looking body.
This Callanetics workout is 60 minutes long and includes gentle and precise exercises that can tighten and tone your buttocks, inner and outer thighs, hips, tummy and underarms. You will be guided through butt/hip exercises, open-close abs/thigh exercises, stretches, warm-ups and advanced exercises.
By using this DVD workout on a regular basis, you will lose weight and see your body transformed in tone, flexibility and shape.
Posted 3 weeks, 4 days ago at 3:39 pm. Add a comment
Product Recommendation: 
Mindless Eating: Why We Eat More Than We Think
Review by: ACHMom
Some would say we live to eat rather than eat to live. In Brian Wansink’s book, Mindless Eating: Why We Eat More Than We Think, he delves into the subliminal messages we receive on a daily basis that prods our conscious mind to consume food solely influenced by media hype, packaging, and gentle persuasion.
Here is a little excerpt about the author Brian Wansink:
“Brian Wansink is a Stanford Ph.D. and the director of the Cornell University Food and Brand Lab. He has spent a lifetime studying what we don’t notice: the hidden cues that determine how much and why people eat.
How does packaging influence how much we eat? Which movies make us eat faster? How does music or the color of the room influence how much we eat? How can we recognize the “hidden persuaders” used by restaurants and supermarkets to get us to mindlessly eat? What are the real reasons most diets are doomed to fail? And how can we use the “mindless margin” to lose–instead of gain–ten to twenty pounds in the coming year?”
Thus, no matter what your culture, food is visually enticing. In essence, we eat with our eyes.
In making the reader aware of why we eat and how much we eat, Wansink has offered clear insights into the reasons behind such behavior. The book focuses on multiple studies showing people who overeat because of their perceptions such as: the food is endless, or the food is expensive, or the food is healthier than other food choices.
This book also illustrates how various aspects of the environment influence eating behaviors while, at the same time, not allowing us to dismiss the fact that we are ultimately responsible for what and how much we eat.
Brian Wansink gives the reader ideas for making the environment work for, rather than against, weight loss goals. Moreover, he does it all with a sense of humor, which makes the book very entertaining.
This unique look into the mind is an important step in helping people not only understand the reasons why they eat, but may actually help them control their eating habits and lose weight.
Consider this analogy: Smokers, when talking on the telephone or drinking a cup of coffee, almost always light up. For some, they do not actually realize they are doing it; it is a habit they play out day after day. The same can be said about our eating habits as well. We grab a bag of chips when watching a football game, not because we are hungry but because it satisfies a need.
This fascinating book delves into the whys and wherefores of eating. Check it out and you too may discover that eating has nothing to do with hunger.
Here’s a description from Borders.com:
“A noted food psychologist shows why we may not realize how much we are eating. Using ingenious, fun, and sometimes downright fiendishly clever experiment, Wansink takes readers on a fascinating tour of the secret dynamics behind dietary habits.”
Learn more about
Mindless Eating: Why We Eat More Than We Think
Posted 3 weeks, 6 days ago at 1:50 pm. Add a comment
Achieving and maintaining your idea weight is not only good for your ego; it’s good for your health and longevity. Many people join a gym to stay fit – or start a diet plan with expensive meals plans. But not everyone can afford to do so – especially in the current economy.
Here are a few tips for losing weight – and staying fit – on a budget.
* Buy healthy foods. Staying away from the junk food will help to save you money in the long run. The best way to stick to a healthy diet when shopping is to shop the perimeter of the supermarket. Around the perimeter is where you will find the produce, dairy and meats; all of the stuff on the food pyramid. You will have to delve into the aisles for dairy and cereals, but keep them on the healthy side by buying whole grain. Purchase fresh produce that’s in season.
* Workout without the expensive health club memberships. You don’t need to join a gym to stay fit or lose weight. There are lots of fun exercises you can engage in – equipment-free. Walking, for example, is an excellent exercise. If you’re able to, running is a great way to boost your cardio activity. Walking or jogging a few times a weeks is a great way to shape up your body and keep fit. Add some pushups and situps for an all-over, old-fashioned workout.
* Buy used gym equipment. If you prefer to work out inside, see if you can find some gently used equipment. Check your local newspaper or Craigslist where you will find people trying to get rid of stuff that they no longer use or want. Often, you can find gym equipment at a deeply discounted price.
* Buy fitness tapes or DVDs if you have trouble establishing a workout. There are several different types of workout programs available wherever you can buy movies. For best results, buy a variety of workout programs so you can change it up and keep your workouts fresh. See our product recommendations here >
Here are our coupons and discounts (whenever available) for BestSelfHelp.com’s favorite weight loss programs. Click the links below to check for current savings.
Posted 1 month ago at 3:25 pm. Add a comment
The best weight loss program is one that allows you to lose weight in a sustainable healthy way. And that kind of a program can take some time.
Taking the “long view” is essential for starting a diet, but it’s tremendously motivating to lose a few pounds right away. When you immediately start to see results, it can be a signal to your mind and body that you are serious about getting to a healthy weight. And you might be more likely to stick to your diet over the long term.
Here are 6 easy ways to jump start your diet.
Quick Start Your Diet
* Drink plenty of water – Water gives the body an internal shower. It also nourishes the cells and can help you to feel full before meals so you don’t eat as much. Nutritionists recommend at least eight glasses a day.
* Clean out the pantry – There is no specific day of the week to start your weight-loss program, but you don’t want to sabotage yourself. Before you do anything, remove all of the unhealthy foods from your kitchen. You can’t be tempted to overeat or mindlessly eat something that is not good for you if it is not around.
* Read up on weight loss and food – Weight loss is a hot topic and hundreds of books and articles have been written about it. There is so much information that it can be hard to know where to start. Start with MyPyramid.gov. It will tell you about the different types of foods that make up a healthy diet and give examples of each.
* Eat meals and snacks – Most people have a hard time sticking to a weight-loss program because they feel starved. But when you eat a healthy bit of food every three hours, your body doesn’t have time to get hungry. And, your metabolism speeds up. Consume small meals throughout the day that are similar in calorie make-up.
* Chew slowly – In this fast-paced world, we are always in a hurry to get somewhere. That often means wolfing down our food as if someone were after us. Take your time and chew each bite completely. You may soon discover that you weren’t as hungry as you first thought.
* Cook more – When you take the time to prepare meals, you’ll have a better idea of what is in your food. There are no preservatives and colorings because you made it yourself. Choose whole natural foods like fruits and fresh vegetables. Package your leftovers in small portions to be eaten for lunch or even dinner the next day.
When you start your diet with a quick jump-start, you’ll be more motivated to continue. Those fast results will get you through the weeks and months ahead until you reach your goal.
And then, the key to healthy weight loss, is to stay patient and take it one day at a time.
Here are links to coupons for great weight loss programs to help you get started on your weight loss quickly.
Posted 1 month ago at 8:40 am. Add a comment
Are you tired of the pressure that certain aerobic activities put on your joints? Jarring can not only make your head rattle but can also discourage you from working out. Enter the world of gliding. It is a new total body workout that can be applied to any conventional workout for a more exciting and desirable exercise routine.
The equipment - Gliding Discs
One thing that makes gliding stand out is the utter lack of complicated equipment. You will need two gliding discs – that’s all. These discs can be used for your hands or your feet when performing an exercise. They provide a smoother movement through different exercises, as well as increase resistance to challenge your muscle groups in new ways.
How Gliding Discs work
The discs can be used on hardwood or linoleum floors. When performing certain exercises, they force the focus to stay on the core muscles (abs and back) while you work to balance yourself and also perform the technique. Don’t worry; they are not super-slick rounded tools of death. You won’t do unexpected splits or injure your groin.
There is enough resistance to help you build muscle, and enough fluid movement to make even the hardest exercises easier on your knees and elbows. Let’s say that you are leaning to the side with one arm overhead and one leg behind the other in a sort of stretch. Moving that leg from the start position to a new position behind the front leg is easier with gliding discs.
Exercises
* Lunges - Traditionally a lunge is performed with legs shoulder width apart and the lead leg moving forward into a bend that is felt within the quadriceps and the gluteus muscles. With the gliding discs, you can perform a reverse lunge with the same (if not better) muscle control and tension.
Still begin with legs shoulder width apart. Slowly, with tension in your quadriceps, move one leg backwards into the lunge position. Without losing tension, return the back leg to the start position.
* Abs exercise – You may have done this one by mistake as a kid when you slipped on a paper or plastic bag. Use the discs under your hands. Place knees on the ground shoulder width apart with ankles crossed. At the start your hands are close to your body. Slowly, move both hands out in front of you until all tension is in your abs and no pain exists in your back. Return slowly to start.
These are just two exercises, but you get the idea. The discs can be used to fashion a new routine or to enhance an existing one. Either way, it increases muscle work to help you tone muscles fast.
Are you looking for the next challenge in your fitness routine? Gliding discs may be for you.
You might like:
Mindy Mylrea’s Gliding Cardio Crazy DVD
Where to buy: www.amazon.com
Review by: ACHMOM
Gliding is a great way of achieving sculpted muscles and toning your body while burning fat and having fun. The gliding discs system was invented by Mindy Mylrea, a fitness instructor. In her DVD “Mindy Mylrea’s Gliding Cardio Crazy DVD” she guides you through a 65 minute fast cardio workout using gliding discs. The exercises incorporate gliding exercises with high intensity drills such as lunges and squats to get your muscles (and your heart) working. You will feel your muscles for days afterwards.
The DVD is not meant for a beginner glider, but for the intermediate to advanced student.
In my opinion, if you like gliding discs and gliding exercises and if you are already familiar with them, this DVD by Mindy Mylrea will certainly get you moving and sweating. I would certainly recommend it as part of your weekly fitness regime together with other activities.
Posted 1 month, 1 week ago at 1:18 pm. Add a comment
This article is about foam roller exercises – and, no, we’re not talking about rolling your hair.
Maybe you’ve seen those long foam rolls in a gym or Pilates studio. They are becoming useful for massage techniques that can help you increase your muscular range of motion and overall flexibility. Keep reading to learn all about fitness foam rollers and the exercises you can perform on them.
Stretching with foam rollers
Foam rollers are instrumental in stretching. This is one of their main purposes. As a way to gently stretch various muscles of the body after exercise, people have used exercise balls, mats and other equipment. The problem here is that balls will roll and mats are quite flat. It can be hard to stabilize the body and get a good stretch at the same time.
Now let’s take a look at fitness foam rollers. They are long and cylindrical which makes them a good support for stretching. The foam is high density so it will not easily crush under your weight. They come in many sizes so if you think you will need one to support more weight, choose a larger one. They look like colorful logs but are actually pliable if you need them to be.
One way to get a good stretch is to use them for stability. Here’s an example. To stretch your back, lay across the roller. It holds you in place while you lift your hands over your head or move your legs out farther to get a deeper stretch in the muscle.
Massage with Fitness Foam Rollers
Foam rollers are also coming into play for deep massage of muscles and sore spots. Many times we develop adhesions between muscles and the underlying fascia. Like other adhesions, these are scar tissue that results from some injury or pain.
In the case of muscles and fascia, one cause is likely exercising or participating in sports without properly stretching and warming up first. Also, hitting the ground running so to speak after a long sedentary period can lead to the muscle and fascia sticking together and causing pain and limited range of motion for you.
Foam rollers, much like a deep tissue or sports massage, can break the connection between these two tissues. Because a foam roller is firm, you can lay any soft tissue area across it and roll back and forth to create the tension to separate them. Be aware that if it is a particularly painful area, it can hurt to use the foam roller. It will go away after a few sessions, however.
One example is the hamstrings. Sitting with both on the foam roller and heels on the floor, roll from your center to the knees in a slow motion. As you roll, apply more of your body weight to the roller to create pressure.
This same technique works with all soft tissue areas. Resist rolling bony areas over the roller as it will be uncomfortable and perhaps hurt you.
Are you dealing with a sports injury or are you a victim of “too much too soon?” A foam roller may be what you need to get back on track.
Read our Product Recommendation: Exervo TeraNova Premium EVA Foam Rollers
Posted 1 month, 1 week ago at 12:23 pm. Add a comment
Protein is all around you. Most people don’t have trouble getting enough protein. The question is: Are we getting the right protein? Eating a high protein diet has far-reaching health benefits for your body.
Building Blocks
One of the basic building blocks of the body is amino acids. They are found in our very DNA. Many are produced by the body, but others are only obtained from food. Multivitamins may contain a few but the best source is food.
Why are they so important? Amino acids combine to create structural proteins in the body. They are found in our cells. Each cell combines with others to give rise to organs, then systems, and finally the entire human organism. Without them we wouldn’t have nerves, arteries, bone, muscle or anything else.
Proteins carry out certain functions in the body through catalysts called enzymes. It is these enzymes that utilize oxygen in the cells, create energy to be used by muscle tissue and secreted hormones.
How about blood clotting and cellular integrity? It all works because of proteins that are doing their job. Without clotting factors, you would bleed out when you got cut. If cells were left vulnerable, organs would be more susceptible to cancer and other diseases.
Remember those amino acids that we get from food? Well, they come from protein sources. Without them, we would lack the necessary amino acid combinations to get and keep the body running. Your human machine could grind to a halt.
Protein Diet – High Protein sources
There are many sources of protein but all are not created equal. Some protein-rich food also contains a lot of fat. What you don’t need is more saturated, unhealthy fats in your body. So, you need protein sources that are lower in fat but high in the proteins that the body needs to break down and retrieve the amino acids that it lacks.
* Red meat – Red meat is full of protein. Leaner cuts such as sirloin, will come with less fat. Steak is better than a roast for getting what you need.
* Fish – Certain fish and shrimp contain protein, as well as other nutrients, such as omega-3 fatty acids and selenium and other minerals. They are good for heart health and overall well-being. Try salmon, mackerel or sardines.
* Dairy products – Milk contains protein and vitamin D, which is instrumental in using calcium in the body. Calcium is needed by the bones but also the muscles for growth and fiber production. And, don’t forget to eat your yogurt and eggs, with or without the yolk.
* Beans – Beans contain plant protein but not a lot of fat. You can choose from black, soybeans, Navy, Lima, kidney and others to get the goods.
If you want to build a healthy body, don’t forget the protein. As with any new weight loss program, talk to your doctor before significantly increasing your levels of protein or starting a protein diet.
Posted 1 month, 1 week ago at 10:39 am. Add a comment
